Sequences

Gonna get that worm

Working hard to become an earlybird.  The continued (expected) short daylight of winter and the continued (harsh and less expected) dry, frigid climate, combined with weekly snowfall and my unfortunate love of being lazy has really put a cramp in that plan.

But when I have to get up early, for a flight or for a class I’m teaching, I can do it.  This Wednesday had me up at 4:35 am so I could assure enough time to catch the bus (which didn’t come) or walk to the studio, get the heat on, and have at least a half hour to practice myself before signing students in. I was famished by 11am and ready for bed by dinnertime, but I felt pretty amazing all morning, particularly around the time I unrolled my mat:

photo

Here’s the Wednesday flow:

Integration

  • Balasana
    •  Tabletop, extend right leg, left arm, hand to foot Sunbird bind, careful not to make this first backbend too intense.
    • Release hand with leg extended, tuck toes, DDS
    • K2N, DDS, W1
    • Release hands to mat, LL Twist
    • Hands to mat, back knee down
    • Kneeling Crescent Lunge, move back to Tabletop
    • [s]
  • Cat/Cow (x3)
  • DD
  • Ragdoll
  • Mountain
  • one modified [v] taking Knees-Chest-Chin to Low Cobra, DD

Sun Salutes

  • Sun As (traditional) x3
  • Sun Bs (traditional) x2

Warrior Sequence

  • W1, Humble Warrior, W3 with bound hands, Half Moon Pose, W2 [v]
    • Sun A–skip [v] and step open to Wide Leg FF
    • Pivot to LL
    • HL, pulse to straight legs x3
    • HL Twist
    • Chair Twist, option for side crow
    • FF with Toe-Lock
    • Keep Toe-Lock on one side, other hand to hip, slowly stand up, extend leg with toe lock or grab shin with a bent knee. Open leg out to side, gaze over opposite shoulder.
    • Knee back to center, arms up, Standing Leg Raise
    • W3 with arms extended forward
    • Half Moon Pose
    • [v] [s]

Hips

  • DDS, K2N hover in this core plank, take knee to elbow then wave it to opposite elbow
  • Drop foot down for Lizard Lunge
  • Option to come to forearms, or drop back knee, Lizard Twist (option to bind for quad stretch)
  • Pivot to side of mat, taking a full breath in Wide Leg FF
  • Pivot to back of mat
  • Kneeling Crescent Lunge
  • Half Hanumanasa
  • Half Pigeon
  • Seated Spinal Twist
  • Use the counter twist to return to DD
  • [s]

Core and Back and Closing

  • Forearm plank to Dolphin “push-ups” (Dolphin can be a little longer than usual)
  • Walk the Dolphin closer
  • Balasana
  • Anahatasana (Puppy Pose)
  • Slide to belly
  • Locust x2
  • Bow
  • Roll over to back
  • Bridge or Wheel
  • Plow
  • Shoulderstand
  • Supine twist
  • Savasana

——————

Glossary:

  •  [v]=vinyasa of choice
  • [s]=repeat sequence on other side
  • DD= Downward Facing Dog
  • DDS= Downward Facing Dog Split/ 3-Leg Dog
  • W1= Warrior I
  • W2= Warrior II
  • W3= Warrior III
  • RW=Reversed/Radiant Warrior
  • LL= Low Lunge
  • HL= High Crescent Lunge
  • K2N= Knee to Nose/ Core Plank
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